treinar downhill

Três noites após os 1300m de desnível em Sintra e os meus ‘quadriceps’ continuam esmigalhados. Calhou bem ter torcido o pé porque se estivesse em forma, custava-me mais não poder correr hoje e amanhã. Assim se é para estar a recuperar, que seja um 2 em 1. Entretanto, um artigo muito interessante sobre downhill.

(…)Later work by two Australians from Monash University, David Morgan, research director of the Centre for Biomedical Engineering, and Uwe Proske, professor of physiology, supports these findings with more advanced physiological analysis, reported in New Scientist magazine on 16 August 1997. Muscle fibres are made up of two proteins, actin and myosin, which interlock with repeating units called sarcomeres. Morgan found that in eccentric muscle contractions in downhill running, the muscle firbres will be overstretched leading to sarcomeres ‘popping’. If enough sarcomeres pop, the whole muscle fibre can die, leading to ‘weakening of the whole muscle and pain as the body’s immune cell secrete enzymes to clean up the mess’.

The good news is that ‘the body responds to this damage by building a new muscle fibre that is packed with more sarcomeres than before’. Morgan and Proske found in testing on rats that those which ran downhill developed 15 per cent more sarcomeres in their thigh muscles than rats that ran uphill or did no exercise. Down slope testing with humans on a treadmill led them to the conclusion that a single session sufficient to induce soreness was enough to condition the body, and ‘a single bout of eccentric exercise every week kept the muscles permanently adapted’ (…)

Confirmo o que tinha lido antes, que as adaptações desaparecem rapidamente (é preciso pelo menos 1 sessão de downhill por semana)  e que ao fim de 15 dias as adaptações quase desaparecem. E também que uma só sessão que introduza “soreness” como a que sinto agora (bom, não é preciso um extremo, o ideal é ser gradual) acaba por condicionar o corpo, isto se puder fazer acumulado negativo pelo menos até domingo que vem. Chega a um ponto onde já não se sente grande desconforto depois de um treino destes.

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